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Helpful Tips  // Browsing posts in Helpful Tips

22 Apr Posted by in Helpful Tips | Comments


Quick reminder: We have somewhere around 120 members at CFZ at any given time. Each of these members has different needs, goals, and scheduling. When we program classes, we try to make things accessible to everyone, whether they come twice a week or six times a week. That means we might run two hard workouts […]


16 Apr Posted by in Helpful Tips | Comments

Why Pause?

“Ugh, I HATE THIS. Why do you make us STOP at the BOTTOM of a SQUAT?” Because we love you. No, we’re not just being cruel. Pausing in the bottom of the squat not only helps build stability and confidence in the hole (the bottom of the squat), but it also helps improve flexibility and […]


11 Apr Posted by in Helpful Tips | Comments

Accessory Work

“The goal is to keep the goal the goal.” -Dan John What is your goal? What’s your reason that brings you back to the gym day after day? To become healthier? Stronger? Faster? A better athlete? Or is it to be the best face-puller in the gym? Fastest WOD’er? Hip-thruster extraordinaire? The movements we do […]


06 Apr Posted by in Helpful Tips | Comments

CrossFit Total

Don’t get too excited – we’re not doing it today. Now that the CrossFit Open is over, we’re going to get back in to more strength work. We’ve already entered a new cycle of 5/3/2’s, working our way towards some 1 rep max (1RM) testing towards the end of April. We will be testing in […]



There’s a lot of glute-heavy movements in today’s workout. You’ll be going in to hip flexion, extension, external rotation, stretching, moving slowly & explosively. Concentrate on getting those glutes firing – they’re your most athletic muscles!